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The Nutsifyer Training Program

by Frank C.
7 athletes joined

Program Description

The true villain of the Hard-Eyes saga. A man who used to be a reject of society turned god. After Ted Chepic rebuilt his village and it was inhabited, a man who was just slightly off moved into the town. Nobody knew the evil that percolated underneath his surface. After interactions with Ted and Alboury that made him feel pathetic, he vowed to destroy the strong and preserve only the weak and those who would obey him. That way, nobody will ever feel inadequate again at the cost of human greatness. Ironically, the one to keep people weak would be the strongest of them all. He threw away his humanity by drinking from the pond that granted Hard-Eyes his power. He essentially became a god with unlimited telekinetic destruction abilities. His true capabilities are unknown, but he claims he could implode the entire universe. He agreed to fight Alboury without his powers, and was nearly beaten. However, he prevailed and then used his powers to heal and kill Alboury. Ted later faced him and horribly disfigured the Nutsifyer in an emotional rage. This scene alone makes the Hard-Eyes movie rated R. However, The Nutsifyer gets back up, heals himself, and starts choking Ted, who was in utter disbelief. However, from the rainforest, Hard-Eyes makes a return and paralyzes the Nutsifyer again (he had paralyzed him from a distance secretly, allowing Ted to stand a chance against the Nutsifyer). Then, Hard-Eyes tore off his head, neutralizing the threat forever. The Nutsifyer was very built, and had a specialized physique with massive arms, shoulders, and back. This is the power we will claim for ourselves.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2025 05:02
  • Last Edited
    Apr 20, 2025 10:53
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Pronation Twist
3
10-15 reps
-
2A
Barbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Lateral Raise (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bench Press (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Power Shrug
3
8-12 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
6-10 reps
-
1B
Skull Crusher (Dumbbell)
3
10-15 reps
-
1C
Kroc Row
3
8-12 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Curl
3
10-15 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Chest Fly (Cable)
3
8-12 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Ab Wheel
3
AMRAP
-
3C
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8-12 reps
-
1B
Farmer's Walk (Weighted)
3
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Lateral Raise (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Wrist Curls
3
8-12 reps
-
Week 1
1 / 16 Weeks
Day 2
1A
Squat (Paused)
3 Sets
4-8 Reps
-
1B
Standing Calf Raise
3 Sets
15-20 Reps
-
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
10-15 Reps
-
3B
Power Shrug
3 Sets
8-12 Reps
-
3C
Neck Extension
3 Sets
10-15 Reps
-
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
1B
Neck Curl
3 Sets
10-15 Reps
-
2A
Leg Press
3 Sets
8-12 Reps
-
2B
Chest Fly (Cable)
3 Sets
8-12 Reps
-
3A
Hyperextension
3 Sets
8-12 Reps
-
3B
Ab Wheel
3 Sets
AMRAP
-
3C
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 3
1A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
-
1B
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
-
1C
Kroc Row
3 Sets
8-12 Reps
-
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
-
2B
Hammer Curl
3 Sets
8-12 Reps
-
3A
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
3B
Rear Delt Row
3 Sets
8-12 Reps
-
Day 5
1A
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
1B
Farmer's Walk (Weighted)
3 Sets
AMRAP
-
2A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
2B
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
3C
Wrist Curls
3 Sets
8-12 Reps
-
Day 1
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
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1B
Pronation Twist
3 Sets
10-15 Reps
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2A
Barbell Row
3 Sets
6-10 Reps
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2B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
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3A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
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3B
Lateral Raise (Cable)
3 Sets
8-12 Reps
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